**EDIT** Thanks for the questions. I've got some things to take care of this afternoon, but will post replies to your questions either this evening or on Weds morning when I have some time available.
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Team TBB & PBN ‘crew’ member, James Cunnama finished off an absolutely fantastic 2010 season with (3) 1st place finishes on American soil (Rev3 Full (8:20), Austin 70.3 (3:53) & Ironman Florida (8:15):
James has a nutrition plan which has worked well for him and as such, very few edits were made for his Ironman Florida strategy, vs what he did (2) months ago at Rev3. The primary difference was a slight decrease in the total fluid consumption at IMF, since conditions were considerably cooler. Below is an outline of what his strategy looked like, including a breakdown of his hourly intake. It’s important to keep in mind, I am NOT advocating that this is the optimal strategy for YOU as James came to this strategy through a lot of trial and error and as such, you may be more/less and this should only serve as a plan of what may work for you. James has endured stomach problems (cramping, etc.) when running since he was about 13yrs old, so it has been a long road of working out what he can/can't handle, before and during.
With all the athletes we work with (professional or amateur) there’s always a considerable amount of testing done to ensure the plan will work and that we can then replicate those positive results again and again, most importantly, on the day of the race. As such, you may notice some of the metrics for James are very high (such as his calories), & in this case, we follow our #1 nutrition rule:
'If it's not broken....don't fix it!'
James has run his last (2) IM marathons in 2:43 & a 1:12 1/2 marathon at the Austin 70.3 w/ zero stomach distress, so I'd say.....it's not broken!!
Follow James’ blog or on Twitter.
Ironman Florida Triathlon – November 6, 2010
Race Totals: 8:15:59
Swim: 51:45
Bike: 4:35:55 (24.36 mph)*
Run: 2:43:08 (6:13 per mile)
1st place professional male
*Includes flat which James estimates took approximately 4-5 minutes to address
Complete race results posted here.
BREAKFAST/Pre-Race:
PRE-SWIM (Immediately Before Swim): One Red Bull Shot w/ water
SWIM TOTALS: 51:45 (16th o'all / 14th pro)
Bike Nutrition:
*(12) PowerBar Gels
*(2) scoops Ironman Perform Powder - topped w/ waterAerodrink:
*(3) scoops Ironman Perform Powder (2) PowerBars Approximately (2) bottles of Ironman Perform (on course), which is added to the aero-bottle once the initial mixture is finished. In total, (2) bottles were added, but there was approx 10oz left in his aero-bottle at the end of the bike
Bike Nutrition Totals:
Photo courtesy of TimothyJ
BIKE TOTALS: 4:35:55 - 24.36 mph
Run Nutrition:
Photo courtesy of TimothyJ
RUN TOTALS: 2:43:08 - 6:13 per mile
RACE TOTAL: 8:15:59
Post Race: James Cunnama, Scott Defilippis (12th place), Erika Csomer (2nd Place Female)
If you would like to schedule a 1/2 or Ironman specific Nutritional Evaluation, please e-mail Brian to set-up your appointment (Brian@PersonalBestNutrition.com).
---
Brian Shea
http://www.PersonalBestNutrition.com
Open-Water/Masters Swimming at the Jersey Shore:
Monmouth County NJ Ocean Swim/Masters Workouts
----
Team TBB & PBN ‘crew’ member, James Cunnama finished off an absolutely fantastic 2010 season with (3) 1st place finishes on American soil (Rev3 Full (8:20), Austin 70.3 (3:53) & Ironman Florida (8:15):
James has a nutrition plan which has worked well for him and as such, very few edits were made for his Ironman Florida strategy, vs what he did (2) months ago at Rev3. The primary difference was a slight decrease in the total fluid consumption at IMF, since conditions were considerably cooler. Below is an outline of what his strategy looked like, including a breakdown of his hourly intake. It’s important to keep in mind, I am NOT advocating that this is the optimal strategy for YOU as James came to this strategy through a lot of trial and error and as such, you may be more/less and this should only serve as a plan of what may work for you. James has endured stomach problems (cramping, etc.) when running since he was about 13yrs old, so it has been a long road of working out what he can/can't handle, before and during.
With all the athletes we work with (professional or amateur) there’s always a considerable amount of testing done to ensure the plan will work and that we can then replicate those positive results again and again, most importantly, on the day of the race. As such, you may notice some of the metrics for James are very high (such as his calories), & in this case, we follow our #1 nutrition rule:
'If it's not broken....don't fix it!'
James has run his last (2) IM marathons in 2:43 & a 1:12 1/2 marathon at the Austin 70.3 w/ zero stomach distress, so I'd say.....it's not broken!!
Follow James’ blog or on Twitter.
Ironman Florida Triathlon – November 6, 2010
Race Totals: 8:15:59
Swim: 51:45
Bike: 4:35:55 (24.36 mph)*
Run: 2:43:08 (6:13 per mile)
1st place professional male
*Includes flat which James estimates took approximately 4-5 minutes to address
Complete race results posted here.
BREAKFAST/Pre-Race:
- (2) Pop-tarts
- (2) PowerBars
PRE-SWIM (Immediately Before Swim): One Red Bull Shot w/ water
SWIM TOTALS: 51:45 (16th o'all / 14th pro)
Bike Nutrition:
- (1) Bottle With Calories (1460cal +/-):
*(12) PowerBar Gels
*(2) scoops Ironman Perform Powder - topped w/ water
*(3) scoops Ironman Perform Powder
Bike Nutrition Totals:
- Calories: 2392 (526 per hour)
- CHO: 562g
- Sugar: 257g
- Sodium: 4462mg (981 per hour)
- Potassium: 537mg
Photo courtesy of TimothyJ
BIKE TOTALS: 4:35:55 - 24.36 mph
Run Nutrition:
Photo courtesy of TimothyJ
- Red Bull/Ironman Perform Powder Bottle: Started the run with a 500ml bottle with 8oz of Red Bull + 1.5 scoops Ironman Perform Powder + water which was sipped over the first 10miles
- (1) Liquid Shot Flask sipped three times through run
- Special Needs: Contained another Red Bull/Ironman Perform Powder Bottle which was mixed identical as the bottle at the start of run.
- On Course: Periodically had a mouthful of water (to keep mouth clean) & occasionally coke if desired.
- Calories: 1030 (381 per hour)
- CHO: 261g
- Sugar: 188g
- Sodium: 1440mg (533 per hour)
- Potassium: 320mg
- Caffeine: 206mg (76 per hour)
RUN TOTALS: 2:43:08 - 6:13 per mile
RACE TOTAL: 8:15:59
Post Race: James Cunnama, Scott Defilippis (12th place), Erika Csomer (2nd Place Female)
If you would like to schedule a 1/2 or Ironman specific Nutritional Evaluation, please e-mail Brian to set-up your appointment (Brian@PersonalBestNutrition.com).
---
Brian Shea
http://www.PersonalBestNutrition.com
Open-Water/Masters Swimming at the Jersey Shore:
Monmouth County NJ Ocean Swim/Masters Workouts